6 Tips To Hit A PR Bench Press In 3 Months

1. Know your weak points. If you’re weak off the chest, it’s your pecs. If you’re weak in the mid range, it’s your shoulders. If you’re weak at lockout, it’s your triceps. 2. Alternate between emphasizing strengths and ironing out weaknesses. Spend 1-2 mesocycles playing to your strong suits and then spend the next couple playing to your weak points and bringing up lagging

1. Know your weak points. If you’re weak off the chest, it’s your pecs. If you’re weak in the mid range, it’s your shoulders. If you’re weak at lockout, it’s your triceps.

2. Alternate between emphasizing strengths and ironing out weaknesses. Spend 1-2 mesocycles playing to your strong suits and then spend the next couple playing to your weak points and bringing up lagging muscles/weak ROM.

3. Brace fully. A proper bench press has an arch, but your belly should still be full with air. If your floating ribs are pointing out all jagged, you’re not bracing well which affects force transfer from your leg drive up the kinetic chain.

4. Gain some weight. More than squats and deadlifts, pressing work seems to be the most sensitive to bodyweight changes. Slap a couple more sammiches into your diet. Also, if you’re thicker, there’s less ROM between your chest and the bar 😉

5. Train with a pause. Especially if you are weak off the chest. 2, 3, 5 counts are all excellent at developing technique and explosiveness from the bottom of the movement.

6. Take some time away from going heavy and build volume. Often what I see with lifters who are plateaued with their pressing is they have spent too much time lifting heavy and gunning for PRs to where they end up stale and no amount of heavy pressing is going to make them any stronger.

Instead, many of these lifters would be better served with backing off to 60-75% of 1RM and working on accumulating some volume, working some variations, and building some more mass before going for another PR (works very well with #4).